Body Pump Guide to Weights

This post is by special request and it's a really good topic. Which tracks do you go up and down with in Pump?

• There is a generic rule that I will run you through
• There are modifications for everybody depending on age/injuries/health conditions, etc.

Body Pump weights guide

Pump is designed to be both a lean muscle-building and strengthening workout, while also being an effective cardio blitz by moving through fast repetitions and taking minimal rest between tracks. Following the warmup track, the first three tracks target the major muscle groups, which means you'll be using the heaviest weights throughout the whole class.

About mid-way through the class, we switch to arms, shoulders, core primarily. These muscles have already been used as supporting muscles throughout the first half of class and require less weight.

1. Warmup: Light weights - only preparing the body for range of motion
2. Squats: Double to triple your warmup weight - depending on experience and leg strength - you need to be able to complete the track but feel fatigued by the final set
3. Chest: Remove half your squat weight or a little less. Still a major muscle group so again, you need to use enough weight to feel fatigued by the final set
4. Back: Increase your weights from chest - generally, somewhere between the weight you use for squats and chest
5. Triceps: Lower your weight to either your warmup weight or slightly heavier
6. Biceps: Lower your weight or remain with tricep weight - depending on your strength
7. Lunges: Generally, the same weights you used for chest if you want to go heavier or the same weight as your bicep track if you want to go lighter. Many options with lunges include no weights, hand-held weights or using the bar for balance
8. Shoulders: You have already used shoulders throughout the class so a lighter choice of weights is advised - usually 2.5kg hand weights are standard but this depends on your individual strength. 

I hope this is what you requested, Miss H! Like I said, there are so many modifications depending on your individual goals and state of health. The weights you use in Pump will be lighter than the weights you use on the gym floor because we do HIGH REPETITIONS with minimal rest.
Never continue an exercise if you feel pain and ALWAYS inform the instructor of any reason you may need to modify an exercise. Pump is designed to work most effectively if you do it on non-consecutive days. Your muscles need time to repair adequately.

Calcium = strong, beautiful body + bones

As you know, I have osteoarthritis through the left hip due in part to a history of poor eating when I was in my teens/twenties and lack of vital nutrients and minerals. So while osteoporosis is not reversible, it is VITAL that you protect your bones. Women especially!

Women need calcium

Assuming that you are reading this blog, you are probably a regular exerciser. Exercise requires calcium and if it is lacking in your diet, your body will start sourcing it from your bones - over time, weakening them. There are more sources of calcium than simply dairy. Mind you, it is the best and most easily absorbed source of calcium, so if you are not genuinely lactose intolerant, go for dairy.


Print me and pin me to the fridge!

TGIF - hair goes berrylicious!

Friday - today I have packed my schedule with things I LOVE to do. Which means raiding my bank account, showering love on the people I love (happy birthday little bro!) and doing the following because sometimes it takes a rockstar overhaul to reward oneself:



X10Me Salon

Purpleberryicious

1. Going to X10Me for a massage and eyelash extensions additions (if I can't sweep you off your feet from a metre away, NOT ENOUGH!)

2. Getting my hair purpled at Xiang in Fitzroy - the spunky and super stylish Chris is going to take my boring ends and make them KatyPerryPurple-ishious!


Chris @ Xiang Hair Fitzroy


 

What are you planning or doing to reward yourself for just getting through? Comment here or on the FB site!

Lesson in patience and faith

Update: Everything is good. I just discovered Yeasayer's "Damaged Goods". The world just made friends with me again. ;)

So, I don't usually affront you with my personal issues (apart from the whole hip thing!) but I wanted to share something with you because I know most of you and I know you're all wise and thoughtful (well, that's been MY experience) so I want you to help me out.

Less intense: I'll try

 I know I need to dial down the intensity that I approach EVERYTHING with! Except Pump - sorry peeps.

I think it's just this fascination and curiosity for everything and everyone that makes me want more and more and yet...
I think some patience and true faith that I don't need to force everything to happen at once is going to make the world of difference to me.

Faith - the real thing

So I'm going to try to not just talk faith in the world being good to me, but trust that it will be and B, I hope that even if you never speak to me again and my intensity has exhausted you, that you know I am grateful because I needed to be taught to slow down.

Giveaways and Competition!

Hi lovely readers - spring is gradually sunning up Melbourne and what better way to embrace warmer weather than in less clothes with a super hot bronzed bod?


Use Vani T Rapid Mist

Get bronzed in no time



I am a shameless fan of Vani-T tanning products:


• salon quality colour (not orange!)
• easy to use spray application
• option for fair, medium or dark shade
• maximum development time is 3 hours!



Vani T Velocity Rapid

• not to mention STREAK FREE and gorgeous pink bottle

So, join me in pretending we've been sunning ourselves in the Caribbean for a weekend and enter the competition to WIN a Vani-T Velocity Rapid Tan Mist.
Here's what you need to do:

1. Like Vani-T on Facebook
2. Like Core Integrity With Cat
3. Find the post on Vani-T on my FB page and leave a comment on your ideal summer outfit
4. Winner picked on Saturday 25th and MUST pick up prize from Kew or Northcote YMCA

Organix Hair Samples Giveaway

As promised, your Organix Cherry Blossom hair samples are ready to give out on Monday at 9.30 BodyPump. To be eligible for a sample, go Like the Organix Australia FB site!

Gym Hair: Rock the Stage

Vivian - totally hot hair!

Okay you lazy bones! Vivian S has kicked ALL your asses with a new style and it rocks! Go Viv.

What have you got gang? I want plaits, braids, crazy colours - if you can't make the gym your style experiment, you are missing out on a top opportunity!

Show me what you've got peeps. Viv, I've got some Organix Cherry Blossom samples coming your way.

Perfect fit genes

Mum and lil Cat

For no particular reason, I just wanted to give a massive thankyou to my mum who organised for me to see a fabulous orthopaedic surgeon regarding my hip diagnosis and who has always believed in my writing ability (though I'm not going to write the next great Australian novel mum!) Well, maybe not just yet.
For my blog friends out there, take time today to consider who believes in you and who deserves some recognition. Don't forget to let them know you adore them. xxx

Gym Hair

Instructor Viv does the ponytail

I asked, you delivered me photos of your gym hair! Nobody did anything totally wild - fair enough. It's good enough that you get up and work out at all, right?

Still, I know I need to take better care of my poor over-sweated in, underappreciated tresses, so I asked Brad Tatnell from Queens Hairdressing, South Yarra, how to care for your hair as a regular gym bunny:

Although regular exercise is great for your body, it's not always the best for your hair. There are a number of easy ways to care for your hair while you're working hard on your figure.

Ponytails: Ponytails enclosed in a tight band regularly in the same place can lead to breakage in the banded area. Alternate between high, low and mid height ponytails to give your hair a breather and avoid breakage.

Brad Tatnell

Straightened Hair: Those with straightened hair can often find it difficult to avoid the appearance of kinks once they start to raise a sweat. To minimise kinks, pull your hair back into a high ponytail and twist gently into a bun, fastening with thin rubber band (that will hold the hair without having to be banded too tightly) and securing the ends and around with bobby pins as necessary.

Washing: You might be tempted to wash your hair every time after exercising. If you must wash every time make sure you use a gentle, low chemical and hydrating shampoo and conditioner set, applying a dry oil to your damps hair ends to keep hair soft yet strong. Otherwise let your hats and other hair accessories come to the rescue!

If you do exercise vigorously throughout the week don't leave too much time between washes as sweat, sebum, salt and dirt can clog pores and cause breakouts on your scalp.

Organix Cherry Blossom

Brad recommends Organix hair products - Monday morning BodyPumpers will have the opportunity to try the Cherry Blossom products soon.

The perfect ponytail

Sunday Style

Illamasqua Artist Rebecca Romanin

I couldn't help myself. I was at Myer Melbourne so I had to go and play at Illamasqua. I had a sensible date to see the Australian Chamber Orchestra with mum so naturally, I dolled up with a wash of liquid silver metal over my eyelids first (Phenomina)! Thankyou to artist Rebecca Romanin (wearing lipstick "Box" in picture).
I encourage you to book a free makeup makeover with the artists: Myer Melbourne City (03) 9567 6211

Lady of the Lashes

X10Me Aniya

Last week I had the wonderful experience of being a first timer at X10Me salon in North Melbourne (356 Victoria Street).  The place is a little haven of girliness, gorgeously decked out with flowers, candles and a bright, simple interior that just says: “Relaaaax”.

I chose to have owner/beautician Aniya apply the Twinkle eyelash extensions in mink. She was gentle and attentive, ensuring that I was comfortable under my soft pink duvet.

Inside X10Me

Where the magic happens

The Twinkle flares out at the outer ends of the eye to mimic a more feline effect.
Not only was I thrilled with the gorgeous effect of longer, flirtier lashes, but there is NOTHING false looking about them! It just appears like a very professional application of mascara. Without the effort.  You have to love that!

Aniya is gorgeous – sweet, professional and happy to accommodate days and times that best suit you – from Monday to Friday 10am to 7pm  (03 9329 6648).
Join the X10Me Facebook page for special deals and updates on offerings and products. Next on my list? An aroma body massage...or a relaxation facial...or maybe an exfoliation with tropical oils...oh, the difficult choices!
I have some very special $50 & $20 vouchers for those who are willing to come and pick them up from Kew Recreation Centre! All you need to do is “Like” X10Me” on FB and tell me what treatment you desire!

Flirty Twinkle Lashes

For Ms Kim the Marathon Madwoman!

Get a Core to Adore

DO at least one of these moves in the next 5 days then let me know what you think - either comment on this blog (below) or on Core Integrity With Cat on Facebook.
Your core is exactly that - the centre of your body that dictates your strength, posture and stability. Working on your core means targetting your abdominals, back, glutes and hips to ensure that you are strong and balanced front/back and left/right.
The BEST moves you can do to ensure balance are single limb movements but since these require a strong core to ensure control and correct movement, start by adding some of these moves to your next workout. Remember, don't think that doing a whole lot of abs and neglecting the back and glutes is going to do you ANY favours. A sixpack that is hidden by your hunchback posture and saggy butt is not going to impress anyone - especially you.

Plank to row

Plank/Row:

• Try to set up next to a mirror to ensure that you are keeping a straight line from the top of your head to the heels (ie. a plank) OR ask a trainer to ensure you maintain alignment
• In each hand, hold a dumbbell (if you feel too unstable, hold the dumbbell in the arm you raise and rest your supporting hand flat on the ground
• Brace your abdominals, drawing your pelvic floor upward slightly THEN lift the weight by raising the elbow until you reach hip height. Squeeze gently into the rear of that shoulder and slowly release the weight toward the floor. Repeat 10 times on one side then alternate arms.



Hip extension:

• Rest your body over the fitball, with hipbones just on the edge of the ball and chest supported
• Raise alternating arm and leg in line with your spine
• Alternatively, keep both hands on the floor for support and squeeze your glutes to raise both legs
• The target is the gluteal muscles and lower back

Hamstring Curl

Hamstring curl:

• Rest both shoulders evenly on the ground and tuck chin SLIGHTLY to lengthen back of the neck and enable easier breathing and better alignment of the spine
• Position both heels hip-distance apart on the top, centre of the fit ball (it might take a bit of maneouevring to find the right position
• Brace the abs, squeeze the glutes and draw the ball towards your body by bending the knees and contracting through the hamstrings (muscles down the back of your legs)
• When you have raised your hips in line with your collarbone and squeezed your glutes to hold for a moment, gradually release the ball back out until you are at the starting position. Repeat 5 - 10 times then rest. This is a great addition to the hip extension exercise above.

Reverse curl on bench:

• I love this one! Lie on the bench with head supported and take your elbows overhead to grip the end of the bench behind your head - keep biceps close to your ears instead of flaring elbows out wide
• Brace your abs, draw your pelvic floor up gently, tuck your knees towards your chest and roll your bum off the bench while keeping your heels close to your bum (seriously, no kicking and using momentum - we don't cheat here!)

Questions? Comment below.

Coming up...

Eyelash extensions: this is exaggerated!

I'm going to tell you about my new lash'ediction (that's lashes + addiction - boom!). I'm going to tell you all about X10Me for Melbourners.

I'm going dancing at The Space - nothing crazy now...this hip isn't putting up with anything high-impact I assure you. She is a grumpy little joint.

Top knot - too easy

Will be doing an article on gym hair - what works, looks that inspire and trust me, nothing that takes longer than it does to lace up both your sneakers. I mean there's sweat involved, geez!



A little quirky but sneakers involved

Also, workout ideas to change up your routine. Dani - watch out babe. I've got ideas and I will be using you as a guinea pig. See you on the gym floor soon ;)

CALLOUT! Gym Hair

Hi all - I'm doing a little research - not curing anything or writing a doctorate, c'mon - but I want to know your "go-to" gym hair style and I want a photo. If you cringe at the thought of a photo of your gym-hair, hey, get someone to snap it from the back and remain anonymous! If you are skilled at drawing, send me an illustration.
Get on board. Get your FRIENDS on board. Get the supermarket checkout guy and the postie on board!
Send photos to me with the Subject "Gym Hair".

Ta!

Playing with Pastels

Blue lavender

Dark hair pastel makeup

Fortunately, I am blessed with dark dark hair. Unfortunately, this means it would take a lot of bleach and potential hair loss to try to go pastel-coloured. Since I won't be getting into princess mode with pale pink hair, I'm going to live out my pastel dreams in makeup. Here's some inspiration. Clip-in extensions are your friend but don't party all night, sleep with them still in and expect to ever use them again. Just a warning.

Pastel hair

One more thing! What goes really well with pale, pretty colours? FULL ON LIZA MINELLI IN CABARET LASHES. Stay tuned for how to make that happen Melbourne femmes!

Pink lavender ombre

Pale sunset cheeks

UPDATE: I AM TIP TOP!

Still fit

Thankyou to all who expressed concern over my hip problem. I adore you. I don't want any pity or the wrong idea that I am "unwell" or "ailing"! I am in NO PAIN and there are ways to remedy the issue since I'm not 85. Clearly.
SO! I won't be skipping rope, but I'm still gymming and teaching and looking after my body. xxx